There are foods that shout from a distance that is junk food, that is unhealthy, such as biscuits found in supermarkets, buns, cakes and all related. However, it is not always easy to distinguish healthy from unhealthy foods, as this to be properly takes some research.
The key element in comparing food is to read the labels and understand tables of nutrients, recognizing ingredients must avoid to be healthy. Read some steps for you yourself to understand what foods should eat and what to avoid.
Read the labels of dietary components of the product from top to bottom.
View the number of calories per serving product and look for the corresponding calories in fat. The junk food usually contains a large number of calories per serving and more calories from fat. The healthy foods are low calorie and low fat and especially to grasp the correct amount, on a diet of 2,000 calories per day, one should consume 65 grams of fat daily.
Analyze the type of fat-containing foods you want to buy. Unhealthy foods are usually very large amounts of certain kinds of bad fats such as trans fats and saturated fats. The American Heart Association suggests eating less than 1% total trans fat or less than 2 grams of these oils in a daily diet of 2,000 calories. Also, less than 20 grams or 10% of total calories in our diets should come from saturated fats. Healthy foods have few or no trans and saturated fats.
View the amount of cholesterol and sodium food, as for eating 2,000 calories a day, you should consume less than 300 mg of cholesterol and 2.400 mg sodium. Of course, the larger the numbers of these substances, the worst quality is the food we’re talking about.
Read the label for the percentage content of fiber, vitamins A and C, calcium and iron that offers such food, and more unhealthy foods are beneficial elements often absent or present in very low amounts, ie less than 5% of the recommended daily intake. If you want to buy a food that is rich in nutrients, should pay at least 20% of these nutrients daily.
Look for the total content of the food ingredients, as above, ie fiber, calcium, iron and vitamins A and C, since a healthy food is not meant to include all these elements in abundance. For example, an orange, gives 130% of the daily amount of vitamin C, but has only 2% of the total vitamin D needed by the body, without any iron. Some healthy foods provide large amounts of nutrients, while others pay smaller amounts amounts of information.
Look for the content of the product sugar, compared with the other ingredients. Fruit, for example, have natural sugars, which are not listed in the ingredients of a food. The most unhealthy foods are usually high amount of added sugar, which you will find under the cover of many names, such as fructose, corn syrup, maltose, dextrose, sucrose, honey, maple syrup and fruit juice concentrate.
Read the ingredients of the foodstuff, as the order of the components indicates the amount of each material in the final product. The first component is in greater concentration than the other, the second content is in the second position, the third in the third, etc.
If one of the first components of a product is the sugar, salt and fat, means that the food has a very high concentration of this substance and unhealthy foods typically have a high content of these three substances.
If and when you eat out, think about how you have made your food as junk food is usually fried or dipped in oil and other fats. However, there are healthier options like eating a grilled or baked.
Also make sure if you order such a dish to keep it as healthy as you can and do not start to add salt or oil, as for example, a fresh and healthy salad can become an unhealthy dish, if you add fat sauce.
Furthermore, pasta with vegetable sauce is a very good choice, and a creamy sauce is unhealthy choice, full fat and sodium. Finally, do not forget the mayonnaise, cream cheese and add even more calories and fat in any dish you choose to eat, so be sure to avoid them thoroughly.